Well, I've tried to do this a few times but I really am going to get serious about it this time.
Hopefully it'll keep me focused as I tend to start new routines, get really into my diet, then loose the interest after a month.
I'm just over 14st at the moment. Earlier on this year my back injury came back to haunt me which set me back a while - I'm only shifting the weight I was back in January now again. I did some cutting in the summer and have gone back to bulking now.
I'm using this routine
http://www.t-nation.com/findArticle....6-065-training which I think has worked really well. This is a summary:
Monday: Quads
Tuesday: Back/Traps
Wednesday: OFF
Thursday: Hamstrings
Friday: Chest/Shoulders
Saturday: OFF
Sunday: Biceps/Triceps
Accumulation Phase (4 weeks)
Heavy: 4-5 sets in the 6-8 rep range (with occasional foray into the 4-6 range)
Superset (pre-fatigue) isolation movement: 3 sets of 10 to 12 reps
Superset (pre-fatigue) compound movement: 3 sets of 8 to 10 reps
Special exercise: 3-4 sets of 10-12 reps
100-reps exercise: 1 set of 100 reps
Intensification Phase (4 weeks)
Heavy: 4-5 sets in the 4-6 rep range (with occasional foray into the 1-3 range)
Superset (post-fatigue) compound movement: 3 sets of 6 to 8 reps
Superset (post-fatigue) isolation movement: 3 sets of 8 to 10 reps
Special exercise: 3-4 sets of 8-10 reps
100-reps exercise: 1 set of 100 reps
High Volume Phase (4 weeks)
Heavy: 4-5 sets in the 8-10 rep range (with occasional foray into the 6-8 range)
Superset (pre and post-fatigue) isolation movement: 1-2 sets of 10 to 12 reps
Superset (pre and post fatigue) compound movement: 1-2 sets of 8 to 10 reps
Superset (pre and post-fatigue) second isolation movement: 1-2 sets of 12 to 15 reps
Special exercise: 3 sets of 12-15 reps
100-reps exercise: 1 set of 100 reps
Max Strength Phase (4 weeks)
Heavy: 5-6 sets in the 1-3 rep range
Superset (post-fatigue) compound movement: 3 sets of 4 to 6 reps
Superset (post-fatigue) isolation movement: 3 sets of 6 to 8 reps
Special exercise: 3-4 sets of 6-8 reps
100-reps exercise: 1 set of 100 reps
I've just completed the first phase and will move onto the second next week. I'm going to merge the two leg routines into one as I'm finding it difficult to find exercises for both that won't strain my back too much. Speaking of which, I've been avoiding deadlifts and squats, which is a shame cause they're my favourite.
Well I'll post my stats and a link to pics later, along with what I'm lifting.
What do you think guys?